week 9 - amazon s3 · shopping list veggies arugula: 7oz brussels sprouts: 12oz cauliflower: 2...

week 9RECIPES & PHOTOS BY REBECCA BOHL

COPYRIGHT 2015 PALEOGRUBS.COM

shopping listVeggiesArugula: 7ozBrussels Sprouts: 12ozCauliflower: 2 headsCelery: 4 stalksCherry Tomatoes: 2 pintsCucumbers: 2 largeGarlic: 1 headGinger: 1 small knobGreen Bell Pepper: 1Green Onions: 1 bunchKale: 32ozParsnips: 1 lbPeas: 1 bag frozenRed Bell Pepper: 2Red Onion: 1 mediumRomaine Lettuce: 24ozSpinach: 96ozSweet Potatoes: 2 lbsTomatoes: 4White Mushrooms: 6ozWhite Onion: 1 smallYellow Onions: 3 large, 2 mediumZucchini: 4 medium

FruitsAvocado: 2Banana: 6Fresh OJ: 1 pintGreen Apple: 2Green Grapes: 16ozLemon: 5Lime: 2Orange: 1Pear: 1Strawberries: 4oz

Fresh HerbsBasil: 12ozCilantro: 1 bunchParsley: 1 bunchThyme: 1 small bunch

Meat & EggsBacon: 6 stripsChicken Breast: 1.5 lbsChicken Thighs and Legs: 12 piecesEggs: 3 dozenGround Beef: 8ozHaddock: ½ lb skinless filletPork Loin Chops: 4 4oz chopsPork Tenderloin: 1.5 lbsRibeye Steak: 16ozSea Scallops: 12 largeShrimp: 2 lbs peeled and deveinedSmoked Salmon: 4oz

Spices & BakingBaking PowderBaking SodaCayenneChili PowderCinnamonCuminGarlic PowderGround ClovesItalian SeasoningNutmegOnion PowderOreganoRed Curry PasteRed Pepper FlakesRosemarySmoked PaprikaThymeVanilla

Nuts & SeedsAlmonds: 4ozPine Nuts: .5ozWalnuts: 2oz

Oil & VinegarApple Cider VinegarBalsamic VinegarCoconut OilRed Wine Vinegar

OtherAlmond ButterAlmond FlourAlmond MilkBlack OlivesChicken Stock: 24ozCoconut FlourCoconut Milk: 3 14oz cansDiced Tomatoes: 1 16oz canFish SauceGheeMaple SyrupMarsala Wine: 4ozMedjool DatesRaw HoneySunflower Butter

Salted Caramel ShakeBreakfast

Pesto Shrimp SkewersLunch

Day #57

Roasted Citrus and Herb ChickenDinner

Copyright 2015 paleogrubs.comWeek #9


Salted Caramel ShakeThis delicious shake is decadent and sweet. A hint of salt blends with the flavors of caramel, resembling the taste of sugary candy without any of the added sugar. Enjoy it as an afternoon treat or for dessert.

servings

ingredients3/4 cup almond milk2 tsp cashew butter or sunflower butter1/2 banana2 pitted Medjool dates1 tsp maple syrup Pinch of salt2 ice cubes

1 difficulty EASY

directions1. In a large cup (if using an immersion blender) or a blender, combine ingredients and blend until smooth. Add more almond milk if necessary to reach desired consistency. Serve immediately.


Pesto Shrimp SkewersShrimp is marinated in homemade pesto sauce to add a big pop of flavor to these grilled skewers. Use either the recipe provided here for basic basil pesto, or switch it up with the Roasted Garlic and Basil Pesto found in the Condiments section. Serve at your next backyard barbeque with a side salad or grilled vegetables.

servings

ingredients1 cup fresh basil leaves, packed1 clove garlic, diced1 tbsp pine nuts, toastedJuice of half a lemon2 tbsp extra virgin olive oil1/4 tsp salt1 1/2 lbs. shrimp, peeled and deveined Freshly ground pepper, to taste

6 difficulty EASY

directions1. Using an immersion blender or food processor, blend together the basil, pine nuts, garlic, lemon juice, olive oil, and salt until evenly combined. Add additional salt and pepper to taste.

2. Combine the shrimp with the pesto in a medium bowl and marinate for 3-4 hours.

3. If using wooden skewers, soak them in water for at least 20 minutes before threading. Thread the marinated shrimp onto the skewers. Heat a grill to medium-low and cook the shrimp for 3-4 minutes per side, until the shrimp is opaque.


Roasted Citrus and Herb ChickenIt’s all about the marinade in this recipe. Oranges and lemons add a bright citrusy flavor to this roasted chicken, with rosemary and thyme adding their own savory notes. And the best feature is that the marinade does all the work – simply let the flavors infuse into the chicken overnight and then throw everything into the oven for a casual, flavorful dinner.

servings

ingredients12 total pieces bone-in chicken thighs and legs1 medium onion, thinly sliced 1 tbsp dried rosemary 1 tsp dried thyme 1 lemon, sliced thin1 orange, sliced thin

For the marinade:5 tbsp extra virgin olive oil 6 cloves garlic, minced 1 tbsp honeyJuice of 1 lemonJuice of 1 orange1 tbsp Italian seasoning 1 tsp onion powder Dash of red pepper flakes Salt and freshly ground pepper, to taste

4-6 difficulty EASY

directions1. Whisk together all of the marinade ingredients in a small bowl. Place the chicken in a baking dish (or a large Ziploc bag) and pour the marinade over it. Marinate for 3 hours to overnight.

2. Preheat the oven to 400 degrees F. Place the chicken in a baking dish and arrange with the onion, orange, and lemon slices. Sprinkle with thyme, rosemary, salt and pepper. Cover with aluminum foil and bake for 30 minutes. Remove the foil, baste the chicken, and bake for another 30 minutes uncovered, until the chicken is cooked through.

Breakfast PizzaBreakfast

White GazpachoLunch

Day #58

Marsala Pork ChopsDinner



Breakfast PizzaWhen I told some of my friends about doing the Paleo diet, one question that I got a lot was, “But, you’re not even going to eat pizza?” Of course I am not giving up pizza. No one needs to give up pizza night and that delicious combination of flavors. You can still enjoy pizza, and without all those extra carbs too.

servings

ingredientsFor the crust:3 eggs1 cup full-fat canned coconut milk1/2 cup of coconut flour2 tsp of garlic powder1 tsp onion powder1 tsp Italian seasoning1/2 tsp baking soda

For the breakfast pizza:3 strips bacon1/4 cup scallions, chopped1-2 tomatoes, sliced thin2 cups spinach4 eggs1 tbsp fresh parsley, chopped

4 difficulty EASY

directions1. Preheat the oven to 375 degrees F. To form the pizza dough, lightly beat the eggs and coconut milk in a bowl. Add in the coconut flour, baking soda, and seasonings and mix into a smooth batter.

2. Spread the batter onto a baking sheet lined with parchment paper, using a spatula to smooth into either a circle or rectangle. Bake for 18-20 minutes or until the top is golden brown. Remove from oven. Carefully flip over.

3. While the crust is baking, cook the bacon in a skillet over medium heat. Reserving the bacon fat in the pan, set the bacon aside to cool and crumble into pieces. Barely wilt the spinach in the leftover bacon fat.

4. Add toppings to the baked crust. Start with bacon, tomato, spinach, and scallions. Carefully crack eggs onto the crust. Sprinkle with parsley. Bake for 12-15 minutes more, just until the egg whites have set. Slice and serve warm.


White GazpachoThis tomato-less version of gazpacho is composed instead of cucumbers and green grapes, and should be served chilled. White gazpacho is incredibly easy to prepare and can be very refreshing when the weather outside is hot and humid.

servings

ingredients1/2 cup almonds, blanched2 large cucumbers, peeled and chopped2 cups green grapes3 cloves garlic, minced1 cup cold water 1/4 cup extra virgin olive oil2 tsp red wine vinegar1/2 tsp saltGreen onions, for garnish

4 difficulty EASY

directions1. Add all of the ingredients into a blender and pulse until completely smooth. Chill for 30 minutes before serving. Serve cold with green onions for garnish.


Marsala Pork ChopsThis recipe puts a healthy twist on a traditional Italian dish. The earthy flavor from the mushrooms combined with the sweet Marsala make the pork chops delicious and succulent. Almond flour replaces white flour to dredge the pork chops prior to cooking.

servings

ingredients4 4-oz. boneless pork loin chops 1/4 cup almond flour2 tsp fresh thyme1/4 tsp salt1/4 tsp pepper2 tbsp coconut oil2 shallots, minced4 cloves garlic, minced6 oz. white mushrooms, sliced1 cup chicken broth 1/4 cup Marsala wine

4 difficulty MEDIUM

directions1. Mix the almond flour and thyme together in a shallow bowl. Sprinkle the pork chops with salt and pepper, and then dredge in the flour mixture.

2. Melt the coconut oil in a large skillet over medium-high heat. Add the pork and cook for 3-4 minutes per side or until browned. Remove from the pan and set aside.

3. Add the shallots, garlic, and mushrooms to the same pan and sauté for 4-5 minutes. Pour in the chicken broth and wine and stir. Bring to a boil, then reduce the heat and simmer for 4-5 minutes until the sauce thickens. Return the pork to the pan and cook for 5 minutes more, or until the pork is cooked through.

Tomato and Basil Egg CupsBreakfast

Taco Salad with Avocado DressingLunch

Day #59

Lemon Shrimp with Zucchini PastaDinner



Tomato and Basil Egg CupsEgg cups are a great solution for when you need to eat breakfast in a hurry or even for quick meals on-the-go. They store well in the refrigerator and are still delicious when reheated the next day. Top them with sliced avocado or even a bit of hot sauce to add extra flavor.

servings

ingredients12 eggs1 cup tomatoes, seeded and chopped1/4 medium onion, finely diced6-7 fresh basil leaves, chiffonadeSalt and pepper, to taste

12 difficulty EASY

directions1. Preheat the oven to 350 degrees F. Spray a muffin tin with coconut oil spray. In a medium bowl, whisk the eggs together with the salt and pepper. Stir in the tomatoes, onion, and basil.

2. Spoon the egg mixture into the muffin cups, filling each one about halfway full. Bake for 25-30 minutes until the eggs are set. Remove from the oven and set on a cooling rack. Serve warm or store in the refrigerator.


Taco Salad with Avocado DressingTaco salad used to be my go-to dinner when I was working 9 to 5 every day. It was really easy to throw together based on whatever was in my pantry. Also, I usually cooked enough taco meat to have some as leftovers to make the next day’s lunch or dinner even easier. Here I have adapted the classic taco ingredients into a salad for a quick and healthy weeknight meal.

servings

ingredientsFor the salad:2-3 cups shredded romaine lettuce1/4 cup red onion, diced3 tbsp sliced black olives3 green onions, chopped8 oz. ground beef1 tsp chili powder1/2 tsp ground cumin1/4 tsp garlic powder1/8 tsp dried oregano1/8 tsp paprikaSalt and pepper, to taste

For the dressing:1/2 avocado, pit removed2 tbsp olive oil1 tbsp lime juice1 clove garlic, minced1 tsp fresh cilantro, chopped1 tbsp waterPinch of salt

2 difficulty EASY

1. To make the dressing, blend the ingredients with an immersion blender or in a regular blender and process until smooth. Add more water if necessary to reach desired consistency, and taste for seasoning. Set aside.

2. Cook ground beef with seasonings over medium heat. Assemble salad by combining all of the salad ingredients in a large bowl. Toss well to combine. Top with dressing to serve.

directions


Lemon Shrimp with Zucchini PastaShrimp and zucchini noodles come together for a quick weeknight meal. The shrimp is brightened up with some fresh lemon zest and juice. After the shrimp marinates, everything is ready to go in under twenty minutes for an easy dinner.

servings

ingredientsFor the shrimp:8 large shrimp, peeled and deveined 1 tbsp extra virgin olive oil 2 garlic cloves, minced 1 tbsp fresh parsley, choppedZest of one lemon1 tbsp fresh lemon juiceSalt and pepper, to taste

For the pasta:4 medium zucchini 1 tbsp extra virgin olive oil2 cups spinach 1/2 cup cherry tomatoes, halved

4 difficulty EASY

directions1. In a medium bowl mix together the olive oil, garlic, lemon juice, zest, parsley, salt and pepper. Place shrimp in the bowl and marinate for 30 minutes.

2. Use a julienne peeler to slice the zucchini into noodles, stopping when you reach the seeds. Place them in a colander lined with paper towel and allow any water to drain for 10 minutes.

3. Heat olive oil in a large skillet over medium heat and sauté zucchini noodles for 4-5 minutes. Add the spinach and toss to wilt. Push noodles to the side and add the shrimp and tomatoes to the pan. Cooked until the shrimp is cooked through, then stir everything together and remove from heat. Drizzle with an extra squeeze of lemon juice to serve.

Banana Nut MuffinsBreakfast

TabboulehLunch

Day #60

Pork Tenderloin with ApplesDinner



Banana Nut MuffinsOne special treat while eating on the Paleo diet can be a batch of Paleo muffins or cookies for the week. I love the familiar, comforting taste of banana bread, and with this recipe, it is transformed into perfectly moist and delicious muffins. With one batch you have breakfast for the week, all set to go!

servings

ingredients4 bananas, mashed with a fork (the more ripe, the better)4 eggs1/2 cup almond butter 2 tbsp coconut oil, melted1 tsp vanilla1/2 cup coconut flour2 tsp cinnamon1/2 tsp nutmeg1 tsp baking powder1 tsp baking soda1/4 tsp salt

12 difficulty MEDIUM

directions1. Preheat oven to 350 degrees F. Line a muffin tin with cups. In a large bowl, add bananas, eggs, almond butter, coconut oil, and vanilla. Using a hand blender, blend to combine.

2. Add in the coconut flour, cinnamon, nutmeg, baking powder, baking soda, and salt. Blend into the wet mixture, scraping down the sides with a spatula. Distribute the batter evenly into the lined muffin tins, filling each about two-thirds of the way full.

3. Bake for 20-25 minutes, until a toothpick comes out clean. Serve warm or store in the refrigerator in a resealable bag.


TabboulehCauliflower rice seems to be steadily increasing in popularity across the internet. I believe that one of the best recipes incorporating riced cauliflower is raw tabbouleh. The colorful and vibrant dish is one of the few raw dishes that I enjoy. Bursting with fresh herbs and vegetables, tabbouleh is easy and quick to put together. It makes a great lunch salad or side dish for dinner.

servings

ingredients1 head of cauliflower, de-stemmed and coarsely chopped1 pint cherry tomatoes, halved1 1/2 cups fresh parsley, chopped1/2 cup cilantro, chopped4 stalks celery, finely chopped2 green onions, thinly sliced Salt and pepper, to taste

For the dressing:1/3 cup extra virgin olive oil 2 tbsp red wine vinegar1 tsp maple syrup Pinch of salt

4 difficulty EASY

directions1. Place the cauliflower into a food processor and pulse until it resembles traditional rice, like a coarse meal. Place into a large bowl, scraping down the sides with a spatula.

2. Add the tomatoes, parsley, cilantro, celery, and green onions into the bowl. In a separate bowl stir together the ingredients for the dressing and then pour onto the cauliflower mixture. Toss well to combine. Adjust salt and pepper to taste. Refrigerate for 30 minutes before serving.


Pork Tenderloin with ApplesJuicy pork tenderloin is served alongside caramelized apples and wilted spinach for this wholesome and satisfying dinner recipe. Healthy and quick to prepare, this recipe could easily become part of your weekly meal rotation.

servings

ingredients1 tbsp extra virgin olive oil1 pork tenderloin (about 1 1/2 lbs.)Salt and pepper1 tsp smoked paprika1/2 tsp garlic powder

For the apples:1 tbsp coconut oil1 small white onion, peeled and diced1 green apple, peeled and diced2/3 cup orange juice 1/2 tsp cinnamonPinch of ground clovesPinch of salt1 tbsp lemon juice6 cups fresh spinachHorseradish sauce, to serve

4 difficulty MEDIUM

directions1. Preheat the oven to 425 degrees F. To cook the apples, melt the coconut oil in a saucepan over medium heat. Sauté the onion for 4-5 minutes until soft. Add the apple, cinnamon, cloves, salt, and 1/3-cup of orange juice. Cook for 5 minutes, stirring occasionally, and then add the remaining orange juice. Cook for 10 more minutes, and then add the lemon juice and a splash of water if necessary to prevent the apples from sticking to the pan. Cook about 5 minutes further until the apples are completely golden and caramelized.

2. Meanwhile, heat one tablespoon of olive oil in a large ovenproof skillet over medium heat. Season the pork generously with paprika, garlic, salt, and pepper. Sear for 6-8 minutes, turning to brown on all sides.

3. Transfer the skillet to the oven and cook for 15-20 minutes, until a meat thermometer registers 150 degrees in the thickest section of the meat. Transfer the pork to a cutting board and let rest for 5 minutes before slicing.

4. Place the washed, slightly damp spinach in a pot over medium-high heat and cover. Cook for 3-4 minutes until wilted.

5. To serve place a handful of spinach and caramelized apples onto a serving plate and top with slices of pork loin and a dollop of horseradish sauce.

MenemenBreakfast

Raw Brussels Sprouts Salad with ApplesLunch

Day #61

Seared Scallops with Balsamic GlazeDinner



MenemenThis recipe adds a slight twist to menemen, a traditional Turkish breakfast dish made with scrambled eggs and peppers. Instead of scrambling the eggs, they are simply added to the pan at the end of cooking, and the peppers are cut into long strips instead of diced. This is a breakfast skillet made to share with others.

servings

ingredients2 tbsp olive oil1 onion, thinly sliced1 red bell pepper, thinly sliced1 yellow or green bell pepper, thinly sliced1 14-oz. can diced tomatoes1/2 tsp salt1/4 tsp cayenne3 eggs2 tbsp fresh parsley, chopped

2-3 difficulty MEDIUM

directions1. Heat the oil in a large skillet over medium heat. Add the onions and peppers and sauté for 5-6 minutes, until softened. Add the tomatoes, salt, and cayenne to the pan and stir well. Cook for an additional 4-5 minutes until most of the moisture has evaporated.

2. Make three small wells in the pan to make room for the eggs. Carefully crack an egg into each opening. Cover and cook over low heat until the eggs are just set. Sprinkle with parsley and serve immediately.


Raw Brussels Sprouts Salad with Apples Raw, crunchy Brussels sprouts and crisp sweet apples always make a wonderful pairing. In this recipe they are tossed with a bright vinaigrette and topped with roasted walnuts. This salad tastes good not only right after it is made, but also the next day.

servings

ingredients1/4 cup walnuts12 oz. Brussels sprouts1/2 large apple, diced2 tbsp ghee1 shallot, finely minced1 tbsp Paleo mustard (pg. 146)3 tsp lemon juice, divided1 tsp honey2 tbsp extra virgin olive oil

4 difficulty MEDIUM

directions1. Lightly toast the walnuts in a pan over medium-low heat. Set aside.

2. Toss the apples in a small bowl with a teaspoon of lemon juice to prevent browning. Trim the stems off the Brussels sprouts and then shred the sprouts in a food processor. Place into a large bowl.

3. Melt the ghee in a small saucepan over low heat. Add the shallot and sauté for 2-3 minutes. Stir in the mustard, remaining lemon juice, and honey. Slowly drizzle in the olive oil while whisking continuously until combined. Taste for seasoning.

4. Pour the dressing over the Brussels sprouts and toss well to coat. Serve at room temperature topped with apples and walnuts.


Seared Scallops with Balsamic GlazeScallops do not take long to cook and can be served as an appetizer or for a main entrée. In this recipe apple cider and balsamic vinegar make a thick, sweet glaze for the seared scallops. Though there are several steps, the recipe comes together fairly quickly. Serve the delectable scallops over a bed of kale or spinach.

servings

ingredients12 large sea scallops3 slices bacon4 cups kale2 tbsp ghee, dividedSalt and freshly ground pepper3/4 cup apple cider3 tbsp balsamic vinegar2 tbsp honey

4 difficulty MEDIUM

directions1. Blot the scallops with paper towel and lightly season with salt. Set aside, resting on paper towels.

2. In a small bowl, whisk together the cider, balsamic, and honey. Set aside.

3. Add half a tablespoon of ghee into a small pan and melt over medium heat. Add the kale and sauté until wilted. Add salt and pepper to taste. Remove from heat and set aside.

4. Meanwhile, place the bacon into a large skillet and cook until crisp. Set aside on a paper towel-lined plate and crumble into pieces. Leave one tablespoon of bacon grease in the pan and remove the rest.

5. Add the remaining ghee to the skillet with the bacon grease over medium-high heat. Place the scallops in the pan and sear. Cook for about 3 minutes, until the bottom is browned, and then turn over and sear on the opposite side. Remove the scallops to a plate and tent with foil to keep warm.

6. Add the balsamic mixture to the skillet and scrape any browned bits off the bottom of the pan. Cook for 1-2 minutes until the liquid has reduced. To serve, place the scallops over the wilted kale and drizzle with the balsamic glaze. Top with crumbled bacon and serve immediately.

Strawberry Banana ShakeBreakfast

Simple Oven-Broiled SteakLunch

Day #62

Sweet Potato Gratin with HaddockDinner



Strawberry Banana ShakeThis is a classic and straightforward smoothie that is easy to throw together in a hurry. Strawberries, bananas, and sunflower seed butter are a tasty match when blended together in this sweet and salty shake.

servings

ingredients1/2 cup strawberries, hulled and diced1/2 frozen banana1/2 cup almond milk1/4 cup sunflower seed butter

1 difficulty EASY

directions1. In a large cup (if using an immersion blender) or a blender, combine ingredients and blend until smooth. Add more almond milk if necessary to reach desired consistency. Serve immediately.


Simple Oven-Broiled SteakIf you do not have access to a grill but still want juicy steak with a perfect crust, you can cook it indoors. In about 15 minutes you can make a flavorful, medium-rare steak in the oven. The most important part to this simple recipe is buying high quality, grass fed rib eye steak.

servings

ingredients1 16-oz. rib eye steak, at least 1-inch thickCoconut oilSalt and freshly ground pepper

2-4 difficulty EASY

1. Pat the steak dry with a paper towel and allow to come to room temperature.

2. Preheat the broiler and place a cast iron skillet in the oven to heat up. Coat the steak with coconut oil and generously season with salt and pepper.

3. Carefully remove the skillet from the oven and place over high heat on the stove. Use tongs to place the steak into the skillet. Sear each side for 30 seconds.

4. Carefully place the hot skillet back into the oven under the broiler, and cook for 2 minutes. Then use the tongs to flip the steak over and cook an additional 2 minutes for a medium-rare steak.

5. Remove from the oven and place the steak on a cutting board. Cover with aluminum foil and let rest for 5 minutes before slicing.

directions


Sweet Potato Gratin with HaddockA recipe for special occasions, this sweet potato gratin makes a satisfying, comforting meal. Use a mandolin to easily slice the sweet potatoes and parsnips into thin pieces. Instead of dairy, the sauce is made of a creamy cauliflower mixture. The gratin is then built in layers and baked for a little over an hour to produce a rich, hearty dish.

servings

ingredients1 large onion, thinly sliced 1 tbsp ghee1/2 lb. skinless haddock fillet, shredded into 1/2-inch pieces2 lbs. sweet potatoes peeled and thinly sliced 1 lb. parsnips, peeled and thinly sliced 2 cups fresh spinachSalt and pepper, to taste1 tbsp fresh parsley, chopped

For the sauce:1/2 head of cauliflower, cut into florets 1 cup almond milk1/2 cup chicken stock1/2 tsp salt1/2 tsp freshly ground pepperPinch of nutmeg

6-8 difficulty HARD

directions1. Preheat the oven to 375 degrees F. To make the cream sauce, place a couple inches of water in a large pot. Once the water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until completely tender. Drain and return cauliflower to the pot. Add the almond milk, stock, nutmeg, salt, and pepper to the pot. Use an immersion blender or food processor to combine the ingredients until smooth. Set aside.

2. Melt the ghee in a large skillet over medium heat. Sauté the onions for 4-5 minutes until soft. Remove from heat and stir in the haddock. Sprinkle generously with salt and pepper.

3. Grease a large baking dish with coconut oil spray. Layer half of the sweet potatoes on the bottom of the baking dish and thinly drizzle with a bit of the cream sauce. Spread half of the haddock on top, and then top with the spinach. Next add a layer of the parsnips and top with sauce. Add the remaining haddock mixture, and then the rest of the sweet potatoes. Drizzle the top with any remaining sauce. Cover the baking dish with foil and bake for 50-60 minutes.

4. Remove the foil cover and continue to bake for 15 minutes, basting the top with juices from the pan. Allow to cool for 10 minutes before topping with parsley to serve.

Pear and Cinnamon PancakesBreakfast

Salmon, Avocado and Egg SaladLunch

Day #63

Slow Cooker Thai Chicken SoupDinner



Pear and Cinnamon PancakesThese pancakes are bright and full of cinnamon flavor. It is best to cook these on a lower heat than normal pancakes – pay close attention when they are cooking so that the bottom does not burn. Use a very ripe pear for the best results. Top the pancakes with some walnuts and maple syrup for a satisfying weekend breakfast.

servings

ingredients1 ripe pear, grated 3 tbsp almond milk 2 tbsp honey3 eggs1 tbsp coconut oil, melted, plus additional for pan1/4 cup coconut flour2 tsp cinnamon1/4 tsp baking soda Pinch of salt

8 difficulty MEDIUM

directions1. In a large bowl, whisk together the eggs, milk, honey, and coconut oil. Add in the grated pear.

2. In a separate bowl, whisk together the dry ingredients. Add the dry ingredients to the wet ingredients. Stir together until just combined.

3. Heat a griddle or non-stick skillet to low heat. Coat the skillet with coconut oil. Pour about 1/8 cup of batter onto the skillet. Cook for 3-5 minutes until the bottom is cooked through, and then flip. Cook for another 2-4 minutes until lightly browned. Repeat with remaining batter. Serve warm.


Salmon, Avocado, and Egg SaladThis is a light and refreshing salad that makes a great breakfast. Smoked salad and avocado make a wonderful combination with the peppery arugula. Top with a poached or fried egg for a delicious way to start off your day.

servings

ingredients2 eggs1 tbsp apple cider vinegar, for poaching7 oz. bag of arugula4 oz. smoked salmon, diced1 avocado, pit removed2 tbsp extra virgin olive oil1 tbsp lemon juiceSalt and freshly ground black pepper, to taste

2 difficulty MEDIUM

directions1. Equally divide arugula between two plates. Mix the olive oil and lemon juice together in a small bowl and drizzle over arugula. Place desired amount of smoked salmon on each salad. Cut the avocado into thin slices and place on top of smoked salmon.

2. Fill a large skillet with water and add apple cider vinegar. Heat to barely a simmer. Crack one egg into a small bowl and use the bowl to slowly slide the egg into the water. Repeat with other egg. Cook for 3-4 minutes or until the whites are set and eggs reach preferred level of doneness. Use a slotted spoon to transfer the eggs to paper towel-lined plate. Top the salads with the eggs, and season with salt and pepper to taste.


Slow Cooker Thai Chicken SoupThis is an easy yet flavorful hands-off recipe for chicken soup. Red curry paste adds the most spice, but it is balanced out nicely by almond butter and lime juice. Check the chicken after 3 hours in the slow cooker to see if it is tender. Cooking the peas will add about 20 more minutes until the soup is ready to serve.

servings

ingredients2 14-oz. cans coconut milk1 1/2 cups chicken stock2 tbsp red curry paste1 tbsp fish sauce2 tbsp honey2 tbsp almond butter1 1/2 lbs. boneless skinless chicken breasts, cut into pieces1/2 red bell pepper, thinly sliced1 medium onion, thinly sliced1 1-inch piece fresh ginger, minced1 cup frozen peas, thawed1 tbsp lime juiceFresh cilantro, for garnish

4 difficulty EASY

directions1. Place the coconut milk, chicken stock, curry paste, fish sauce, honey, and almond butter into a slow cooker. Add the chicken breast, bell pepper, onion, and ginger. Cover and cook on high heat for 3-4 hours.

2. Add the peas to the slow cooker and cook for 20 minutes. Stir in the lime juice and top with cilantro to serve.

Week #9 Snacks

Sweet Potato ChipsSnacks

Cucumber CoolerSnacks

Roasted Spiced NutsSnacks

Kiwi Pineapple SmoothieSnacks



Sweet Potato Chipsurprisingly, the first thing I thought of when I first tried sweet potato chips was actually football. It’s a Paleo-friendly game day snack! What?! Yes, indeed. These would be perfect for a Sunday afternoon watching football. Salty, crispy, and great served with some Paleo ketchup.

servings

ingredients2 large sweet potatoes2 tbsp melted coconut oil2 tsp dried rosemary1 tsp sea salt

2-4 difficulty EASY

directions1. Preheat oven to 375 degrees F. Peel sweet potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss sweet potatoes with coconut oil, rosemary, and salt.

2. Place sweet potato chips in a single layer on a rimmed baking sheet covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.


Cucumber CoolerThis is a perfect drink to cool you down during the hot summer months. The slightly slushy cooler is refreshing and brightened with a burst of lime. Adjust the levels of lime juice or honey for a more sour or sweet drink.

servings

ingredients1 large cucumber, seeded and partially peeled3/4 cup cold water3 cups ice 1/4 cup honeyJuice of 1/2 limeDash of salt

3-4 difficulty EASY

directions1. Combine all of the ingredients in a blender and blend until completely smooth. Taste and adjust seasonings according to preference.


Roasted Spiced NutsThis snack is high in protein and fiber to help you feel fuller longer. A mixture of pecans, walnuts, and almonds are tossed with chili powder and cumin for a little added spice. Enjoy the roasted nuts warm off the pan, or store away to snack on at a later time.

servings

ingredients3/4 cup pecans3/4 cup walnuts3/4 cup almonds1-2 tbsp extra virgin olive oil1 tsp chili powder1 tsp cumin1/2 tsp salt

4 difficulty EASY

directions1. Stir together the chili powder, cumin, and salt in a small bowl. Set aside.

2. Place the pecans, walnuts, and almonds in a large skillet over medium-low heat and toast until lightly browned. Remove from heat and drizzle with enough olive oil to coat. Sprinkle the spice mixture over the nuts and stir well.


Kiwi Pineapple SmoothieStart off your morning right with this vibrant green smoothie. The bright flavors of the kiwi, pineapple and orange create a refreshing blended drink. Use coconut cream skimmed from the top of a refrigerated can of coconut milk for a creamier smoothie.

servings

ingredients1 cup fresh spinach1 kiwi, sliced1/2 banana1/4 cup canned coconut milk1/4 cup frozen pineapple slices2 tbsp fresh orange juice1 tbsp chia seeds

1 difficulty EASY

directions1. In a large cup (if using an immersion blender) or a blender, combine ingredients and blend until smooth. Add cold water if necessary to reach desired consistency. Serve immediately.

week 9 - amazon s3 · shopping list veggies arugula: 7oz brussels sprouts: 12oz cauliflower: 2...

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